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This Page - Gay Christian, Gay Christians, Lesbian Christians athletic health articles on your exercises for chest, back, and more.
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EXERCISES
Chest, Back
EXERCISES
Shoulders, Arms
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Arms, Forearms, Legs, Butt
EXERCISES
Legs, Butt, Stomach; Exercise Plans From Beginner to Advanced
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BEST OF ATHLETIC AND OTHER PICTURES
Collection of Pictures From These Pages
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 firmly believe we are triune, just like God. God is Father, Son, and Spirit. We are Spirit, Soul, and Body. We often devote our lives to our soul and body, forgetting the spirit. But, those of us who are Gay or Lesbian Christians, we sometimes forget the body, too. All three must be in balance. So, make sure your body is as healthy as your spirit and your soul.
  eople write me now and then and complain about "certain pictures" on the website, pictures of people, and pictures of ME "supposedly" unclothed. They think it is not Christian, or sinful, and I have a problem. I remind them WHY these pictures appear. The photographs used here relate to the topic discussed, to show the muscle groups involved, or to show athletic development. People see what they see; I sometimes believe their objections actually reveal their true hearts. So, I remind you, too, to have a proper and healthy perspective on art and photography, for rarely are they the problem; instead, the problem lies in the heart of the viewer.
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 here are many different exercises and machines, but the ones I list here are considered basic, and work all your muscles and muscle groups. I recommend them, by experience, before trying others.
References to "H" or "I" position, refers to how you hold a dumbbell. "H" position means holding a dumbbell in the position where you could imagine a barbell (pole) passing through it, holding them the same as if you were holding a barbell. "I" position means holding a dumbbell twisted half-way, like it was a hammer.
Warm Up and Stretch
 ever work out without first warming up, and stretching. Your muscles won’t grow if they are not warmed up. Warming up pumps fuel, fluids, and oxygen to your muscles. Warm up first with a few stretches. Stretch the areas you will be working that day. ALWAYS stretch BEFORE you work out; there is less chance of injury if you do. Then, spend several minutes warming up with cardio activity or by using cardio machines.
Chest
 | | Pectoralis Major and Minor muscles (Pec). Major muscles on the chest. |
 or men, the pec muscle is the defining muscle that says power and strength. For women, it is the muscle behind the breasts; if a woman wants to accentuate her breasts without surgery to enlarge them, enlarge the pec muscles instead. The pec muscle purpose is to push things away from you. The easiest exercise to build your pec mucle is the push-up. You can improve your chest with little effort. To enlarge your chest, you also have to use your arm muscles, so they side-benefit from your chest workouts. So, be nice to your arms if you have worked hard on your chest. Also, if you have never worked your arms, do so before beginning on your chest.
Bench Press (Barbell)
 If you do not have someone to spot you, then use a Smith machine that has the barbell attached to a cable, with hooks attached to the barbell on either end that can catch into teeth pegs alongside the cable. Lie down on the bench. Straddle your feet on the floor on either side of the bench. The barbell should be across the center to slightly below your nipples. Grab the barbell with your hands on either side of your chest. Push up quickly, breathing out, lower the bar slowly, breathing in. The farther or the closer you bring your arms along the bar, the more you’ll work the chest muscle. Don’t bounce the weight off your chest; don’t arch your back. Do the sets slowly. Variation is close grip verses wide grip on the barbell. Another variation is to use a Smith machine barbell. Intermediate to Advanced.
Incline Bench Press (Barbell)
| Same set up. Lift the bench into a position halfway between flat and seated. Breath out going up, breath in going down. Decrease the bench angle incline for even more resistance. It’s normal to do lighter weights than flat Bench Presses. Variation is to use a Smith Machine barbell. Intermediate to Advanced. |  |
Dumbbell Flyes (Dumbbells) and Bench Press (Dumbbells)
 It is normal to use lighter weights than on a barbell. If you use too much weight you can injure your shoulder muscles. If you do not have someone to spot you, then use lighter weights.
Lie down on the bench. Straddle your feet on the floor on either side of the bench. Lie down on the bench, so you get the right feel for your head, butt, and legs, then sit straight up. Grab a dumbbell in each hand, holding the dumbbell in the "H" position. Bring the weights close to the center of your chest, and slowly lie back down on the bench. For bench press, with the dumbbells at either side of your chest, lift the dumbbells, raising and extending your arms, bringing the dumbbells together, touching over the center of your chest, arms extended. Bring the dumbbells back down even with your chest, elbows bent, arms slightly extended to either side. For flyes, instead of bringing your arms down, spread your arms apart downward to even or slightly higher than your chest. Repeat. Breath out going up; breath in going down. Keep your stomach firm. Variation is to hold the dumbbells in the "I" position. You can also rotate halfway up from the "H" to the "I" position. Intermediate to Advanced.
Incline Bench Press (Dumbbells)
Same set up. Lift the bench into a position halfway between flat and seated. Breath out going up, breath in going down. Decrease the bench angle incline for even more resistance. It’s normal to do lighter weights than Dumbbell Flyes. Same variations. Intermediate to Advanced.
Pec-Deck Fly Machine
It looks like a seat with a bar on either side. Sit with your feet firmly planted; adjust the seat if need be. Make sure your back is against the back of the seat, and your butt pushed firmly back, as well. Place each arm on a bar, fingers on the top, elbow resting against the bottom. This is the position of your arms when you move the bars, but don’t start from this position, you’ll injure your shoulders. Instead, place your left arm in position, and using your right arm pull your left arm to center and leave it there. Now, place your right arm in position and bring it to the center, too. From the center, move your arms back parallel to your shoulders, and back to the center again. Move the bars with your arms, not your elbows. Tighten your stomach. Look straight ahead. When you finish, finish in the center, return your right arm back first, then your left arm. Beginner through Advanced.
Chest Decline Bench Machine
The Machine looks like a seat, with a bar on either side of it, slightly behind your shoulders. Be seated, with your feet firmly planted on the bar made for your feet; adjust the seat if needed. Make sure your back is against the back of the seat, and your butt pushed firmly back, as well. When you push down with your feet on the bar, the bars on either side of you come slightly forward. Grab them, pushing them forward. Lift up on the foot bar; push down on the foot bar when you finish your reps, let go of the bars, slowly returning the bars to their position behind you shoulders, so you don’t injure your shoulders and arms. Keep your elbows in. Look straight ahead. Tighten your stomach. Breath out pushing forward; breath in pulling back. Beginner. Not really recommended for Intermediate and Advanced.
 and chat with me about chest development.
Back
Trapezius muscle that runs from the center of your back along your spine, from your neck to the middle of your back. Latissimus dorsi muscle that runs from your sides back to your spin from the middle of your back down to your buttocks.
 uild your back and you can stand longer, lift heavy objects, and carry yourself with pride and strength.
One-Arm Dumbbell Row
 Put your left knee and hand on a flat bench. Lean over and grasp a dumbbell with your right hand, keeping your arm straight.
 
Lift the dumbbell, bending your elbow. The dumbbell should end up even with your waist. Lower your arm back to the start position. Switch to the right knee and hand and repeat. When using your right arm, turn your head to the left, and vice versa. Breath out going up; breath in going down. Beginner through Advanced.
Lat Pull Downs
 This machine is a cable attached to a long bar, hanging down overhead. Seated is better than standing. Sit on a bench. Lock your knees under a padded bar, if provided. Sit straight, slightly forward. Reach up and grab the bar, one hand at either end of the bar. Pull the bar down until the center of the bar just touches the center of your chest; then raise it back up. As you pull the bar down, lean back slightly; do not sit straight. Breath out pulling down; breath in going back up. Variation is to reverse your grip on the bar, with your wrists facing you instead of away from you. Another variation is to sit straight up and pull the bar down slightly behind your head. Beginner through Advanced.
One-Arm Cable Row
Uses the high puller on a cable machine. Grab the handle with your right hand, wrist facing away from you. Back up three feet, and kneel down on your right knee, facing the machine. Pull the handle down to your chest, rotating your arm toward your chest. Then let the cable pull away from you. Breath out pulling back; breath in going forward. Switch to your left hand and knee. Keep your head turn towards the opposite shoulder you are working. Intermediate and Advanced.
Seated Cable Row
| Sit facing a cable pull machine, and grab the handles. Put your legs on the supports, knees slightly bent. Pull the handles into your chest and stomach, keeping your elbows close to your body. Return the cable to the start position. Breath out pulling back; breath in going forward. Keep your back straight; do not rock back and forth. Intermediate and Advanced. |  |
Hyper-Extension
 | Put you hands either behind your head, or crossed over your chest. Lock your feet under a support on an incline bench. Bend over at the waist, and back up again. Breath out going down; breath in going up. Intermediate to Advanced. |
and chat with me about back development.
See Also: Books: Athletic, Health, Medical.
 | et's continue with more exercises... shoulders, and arms... |
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